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  6. Dinner rolls vs. Wafer

Dinner rolls vs. Wafer — In-Depth Nutrition Comparison

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How are dinner rolls and wafer different?

  • Dinner rolls are higher in selenium, vitamin B1, vitamin B3, calcium, folate, vitamin B2, and vitamin K; however, wafer is richer in copper and magnesium.
  • Daily need coverage for selenium for dinner rolls is 38% higher.
  • Dinner rolls contain 6 times more calcium than wafer. While dinner rolls contain 178mg of calcium, wafer contains only 31mg.
  • Dinner rolls have less saturated fat.

Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Dinner rolls vs Wafer infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 53% 12% 140% 45% 27% 52% 61% 76% 146%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +474.2%
Contains less SodiumSodium -19.5%
Contains more SeleniumSelenium +370.2%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +51.1%
Contains more CopperCopper +243%
Contains more ZincZinc +10.1%
Contains more ManganeseManganese +19.6%
~equal in Iron ~4.01mg
~equal in Phosphorus ~132mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0.33% 5.6% 0% 132% 86% 101% 27% 22% 16% 27% 76% 8%
Wafer
Wafer
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +159.1%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +90.2%
Contains more Vitamin B12Vitamin B12 +44.4%
Contains more Vitamin KVitamin K +341.7%
Contains more FolateFolate +114.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +157.1%
~equal in Vitamin D ~0µg
~equal in Choline ~14.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 g
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +64.5%
Contains more WaterWater +532%
Contains more FatsFats +119.5%
Contains more CarbsCarbs +39.7%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 33% 44%
Saturated fat: Sat. Fat 1.375 g
Monounsaturated fat: Mono. Fat 1.881 g
Polyunsaturated fat: Poly. Fat 2.509 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +158.6%
Contains more Poly. FatPolyunsaturated fat +65.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dinner rolls Wafer
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dinner rolls Wafer DV% diff.
Selenium 26.8µg 5.7µg 38%
Copper 0.135mg 0.463mg 36%
Vitamin B1 0.526mg 0.203mg 27%
Vitamin B3 5.367mg 2.858mg 16%
Calcium 178mg 31mg 15%
Folate 101µg 47µg 14%
Saturated fat 1.375g 4.241g 13%
Fats 6.47g 14.2g 12%
Polyunsaturated fat 2.509g 4.153g 11%
Protein 10.86g 6.6g 9%
Vitamin B2 0.374mg 0.266mg 8%
Monounsaturated fat 1.881g 4.865g 7%
Carbs 52.04g 72.7g 7%
Vitamin K 10.6µg 2.4µg 7%
Calories 310kcal 433kcal 6%
Fiber 2g 3.4g 6%
Magnesium 26mg 53mg 6%
Manganese 0.582mg 0.696mg 5%
Sodium 467mg 580mg 5%
Iron 3.72mg 4.01mg 4%
Vitamin B6 0.097mg 0.051mg 4%
Caffeine 0mg 10mg 3%
Vitamin E 0.28mg 0.72mg 3%
Vitamin B12 0.13µg 0.09µg 2%
Potassium 139mg 210mg 2%
Phosphorus 122mg 132mg 1%
Cholesterol 4mg 2mg 1%
Vitamin B5 0.452mg 0.381mg 1%
Zinc 0.99mg 1.09mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 50.04g 69.3g N/A
Sugar 5.55g 37.43g N/A
Vitamin A 1µg 3µg 0%
Choline 14.6mg 14.3mg 0%
Tryptophan 0.081mg 0.096mg 0%
Threonine 0.286mg 0.22mg 0%
Isoleucine 0.337mg 0.261mg 0%
Leucine 0.729mg 0.447mg 0%
Lysine 0.233mg 0.281mg 0%
Methionine 0.145mg 0.105mg 0%
Phenylalanine 0.506mg 0.308mg 0%
Valine 0.401mg 0.323mg 0%
Histidine 0.222mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.001g 0.002g N/A
Omega-3 - ALA 0.224g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dinner rolls Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Dinner rolls
21%
Wafer
Minerals Daily Need Coverage Score
63%
Dinner rolls
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Dinner rolls
Dinner rolls is lower in Sugar (difference - 31.88g)
Which food contains less Sodium?
Dinner rolls
Dinner rolls contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Dinner rolls
Dinner rolls is lower in Saturated fat (difference - 2.866g)
Which food is richer in vitamins?
Dinner rolls
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.